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  6. Lychee vs. Brown rice

Lychee vs. Brown rice — In-Depth Nutrition Comparison

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Differences between lychee and brown rice

  • Lychee has more vitamin C, while brown rice has more manganese, vitamin B1, vitamin B3, phosphorus, selenium, magnesium, and zinc.
  • Lychee's daily need coverage for vitamin C is 79% higher.
  • Brown rice contains 63 times less sugar than lychee. Lychee contains 15.23g of sugar, while brown rice contains 0.24g.
  • Lychee has a lower glycemic index. The glycemic index of lychee is 48, while the glycemic index of brown rice is 66.

The food types used in this comparison are Litchis, raw and Rice, brown, long-grain, cooked.

Infographic

Lychee vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lychee
Lychee
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 1.5% 15% 12% 49% 1.9% 13% 0.13% 7.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +98.8%
Contains more CopperCopper +39.6%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +290%
Contains more IronIron +80.6%
Contains more ZincZinc +914.3%
Contains more PhosphorusPhosphorus +232.3%
Contains more ManganeseManganese +1670.9%
Contains more SeleniumSelenium +866.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lychee
Lychee
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +1518.2%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B6Vitamin B6 +23%
Contains more CholineCholine +29.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Brown rice DV% diff.
Vitamin C 71.5mg 0mg 79%
Manganese 0.055mg 0.974mg 40%
Vitamin B1 0.011mg 0.178mg 14%
Vitamin B3 0.603mg 2.561mg 12%
Starch 24.79g 10%
Phosphorus 31mg 103mg 10%
Selenium 0.6µg 5.8µg 9%
Vitamin B5 0.38mg 8%
Magnesium 10mg 39mg 7%
Zinc 0.07mg 0.71mg 6%
Copper 0.148mg 0.106mg 5%
Protein 0.83g 2.74g 4%
Calories 66kcal 123kcal 3%
Potassium 171mg 86mg 3%
Iron 0.31mg 0.56mg 3%
Carbs 16.53g 25.58g 3%
Vitamin B6 0.1mg 0.123mg 2%
Polyunsaturated fat 0.132g 0.366g 2%
Fiber 1.3g 1.6g 1%
Saturated fat 0.099g 0.26g 1%
Vitamin E 0.07mg 0.17mg 1%
Fats 0.44g 0.97g 1%
Folate 14µg 9µg 1%
Monounsaturated fat 0.12g 0.369g 1%
Net carbs 15.23g 23.98g N/A
Calcium 5mg 3mg 0%
Sugar 15.23g 0.24g N/A
Sodium 1mg 4mg 0%
Vitamin B2 0.065mg 0.069mg 0%
Vitamin K 0.4µg 0.2µg 0%
Choline 7.1mg 9.2mg 0%
Tryptophan 0.007mg 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.041mg 0.099mg 0%
Methionine 0.009mg 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +16.4%
Contains more ProteinProtein +230.1%
Contains more FatsFats +120.5%
Contains more CarbsCarbs +54.7%
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
Lychee
1
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +207.5%
Contains more Poly. FatPolyunsaturated fat +177.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.